If you’ve ever stood in the grocery store aisle trying to pick between sea salt and table salt, you’re not alone. They both come in little white crystals, they both make your food taste better, and they’re both just… salt, right? Well, not exactly. There are a few key differences and knowing them can help you make better choices for your health.
Let’s start with what they have in common. Sea salt and table salt both have the same basic chemical makeup — they are mostly sodium chloride. That means they affect your body in the same way when it comes to things like blood pressure and fluid balance. Your body needs a little sodium to help with things like muscle movement and keeping your heartbeat regular. But too much sodium can be bad for you, especially if you have high blood pressure or other heart issues.
Now, let’s talk about how they’re made. Sea salt is made by evaporating seawater. Because of that, it can keep tiny bits of minerals from the ocean, like magnesium, calcium, or potassium. That’s why sea salt might taste a little different or feel a bit crunchier than regular salt. The color of sea salt can also vary depending on where it comes from and what minerals are in it.
Table salt, on the other hand, usually comes from salt mines underground. It’s processed more than sea salt, which removes most of the extra minerals. But something important gets added back in — iodine. Iodine is a nutrient your body needs to keep your thyroid working right. If you don’t get enough iodine, you can have problems like a goiter, which is when your thyroid gets swollen. That’s why a lot of table salt is “iodized,” meaning iodine has been added to it. Sea salt doesn’t usually have iodine unless the label says so.
So, which one is better? That depends on what you’re looking for. Some people prefer sea salt because it’s less processed and has a more natural taste. It also comes in larger flakes or crystals, which can be fun to sprinkle on top of foods like roasted vegetables or baked goods. But remember, sea salt still has sodium, just like table salt. So it’s not automatically “healthier” — it just might taste or look a little different.
Table salt, even though it’s more processed, has the added bonus of iodine, which many people don’t get enough of in their diets. If you don’t eat a lot of dairy, seafood, or eggs, using iodized salt might be a smart choice. It also dissolves more easily in recipes and is cheaper and easier to find.
No matter which salt you choose, the most important thing is not to use too much. Most people already get more sodium than they need from packaged and processed foods like chips, canned soups, and frozen meals. So even if you’re using sea salt or Himalayan pink salt, you’re still getting sodium. The key is moderation.
So next time you’re seasoning your dinner, remember salt is salt when it comes to your body. Whether it comes from the ocean or a salt mine, too much of it can raise your blood pressure and cause health problems. Choose the type you like best, but sprinkle with care.